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When you're strapped for time. Do this.

Time is what we want the most, but what we use worst. -William Penn Get this Spartan WOD done and you might be surprised at how good you feel for the time you invested. Stop making excuses about not having enough time to train. Put that time and energy into a workout. Warm up: 25-100 jumping jacks 5 minute jump rope Main Set: 3 x 10-30 burpees 3 x 5-15 pull-ups Cool Down: 5 minute stretch WOD Intensity Scores *1 = least intense, 5 = most intense

Endurance 2.0

1st Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
1,200 Meter Run
4 Minutes of Mountain Climber

Rest 3 minutes

2nd Set:
15 Pushups
15 Squats
15 Situps
15 Dips
15 Lunges
15 Reverse Situps
1,200 Meter Run
4 Minutes of Kick Boxing

Rest 2 minutes

3rd Set:
20 Pushups
20 Squats
20 Situps
20 Dips
20 Lunges
20 Reverse Situps
1,200 Meter Run
4 Minutes of Kipping Pullups

Rest 1 minute

4th Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
4 Mile Run


Cool Down: 
Stretch, stretch, and stretch. Once you've stretched, move on to the stretching. 

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Spartan Workout- Pyramid Burpees

If you're going through hell, keep going. -Winston Churchill For Time Pyramid Burpees 100 burpees broken into 19 sets. Looks like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Rest as needed between sets but try and keep a steady burpee rhythm or cadence during a set. Burpees are an artform - experiment with 'pace' in your relationship with burpees. Rush things and you'll find yourself on your back gasping prematurely. For the beginner: Cut the workout in half: 1-2-3-4-5-4-3-2-1

WOD Intensity Scores

*1 = least intense, 5 = most intense

-Spartan WOD. Check out a Spartan race!

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch

SEALFIT Operators WOD

Day: 6
Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 - 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they're warmed up prior to beginning the WOD.

WOD: 75 of each exercise for time: 20" Box Jumps, Cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups, knees to elbows. Kettle bell or dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set a time. Break them into parts. 

Strength: rest

Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.

Coach's comments: Equipment needed- Olympic bar and weights. Wait at least 3+ hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out, and ice if necessary.